SHREDDED NEXT LEVEL NUTRITION
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- Rosamond Wade
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1 NUTRITION PLAN TIME WKOUT DAYS NON WKOUT DAY WAKING UP DETOX JUICE (Twice a week) MEAL 1 BREAKFAST 8-9AM - 1/2sp Whey - 1/2 cup Oats - 1sp Chia Seeds - 1sp Whey - 1 cup Oats - 4 Boiled Egg Whites MACRO S CAL- 322 PRO- 28G CARB- 30G FAT- 10G CAL- 379 PRO- 28G CARB- 60G FAT- 3G MEAL PM OMELETE - 6 Egg Whites - 1 Orange or Pear Or Apple BREAD OMELETE - 5 Egg Whites - 3 Slice Wheat Bread MACRO S CAL- 240 PRO- 24G CARB- 16G FAT- 0G CAL- 323 PRO- 24G CARB- 50G FAT- 3G MEAL 3 LUNCH 2-3PM CHICKEN SALAD - 100g Grilled or boiled Chicken - 1cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 1 Whole Egg - 20g Walnut - 1sp Vinegar - Avocado & Broccoli (option) - Non Fat Ranch (optional) PANEER BHURJI - 80g Paneer - 2 Roti - ½ Cucumber MACRO S CAL- 326 PRO- 25G CARB- 25G FAT- 14G CAL- 390 PRO- 20G CARB- 55G FAT- 10G MEAL 4 4-5PM BANANA PROTEIN - 1 Banana - 1sp Peanuts - 1sp Whey (or 2sp Protinex) OATS COOKIES & CHANNE - 1cup Dry Roasted Channe - 4 Oats Cookies (Britania) - 3 Egg Whites or ( ½sp Whey in Water)
2 MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 353 PRO- 22G CARB- 55G FAT- 5G PRE W/O 6PM DURING W/O 6:30-7:30 POST W/O 7:30PM MACRO S PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk DURING W/O SUPPLEMENT (or No Supplement just water) - 1scoop Xtend - 750ml Cold Water (Mix it a cold water bottle and sip it through out the workout) POST W/O SUPPLEMENT - 1-2scoop Prostar Whey Protein - 240ml cold water or 1sp(200ml) Gatorade POST W/O WITHOUT SUPPLEMENT - 6 Boiled Egg Whites - 240ml Non fat milk CAL- 136 PRO- 34G CARB- 0G FAT- 0G MEAL 5 DINNER 8:30-9PM VEGGIE BOWL with Chicken - ½cup Brown Rice - 80g Chicken Breast (or boiled) - ½ Chick Peas - ½ Green Bell Pepper - ½cup Cauliflower - 3sp Green Onion(or Red Onion) - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Fish Oil Supplement SCRAMBLED EGGS & RICE - 5 Egg Whites - 1cup Brown Rice (Make Scrambled Eggs then add cooked brown rice, little bit salt and pepper) - 1g Fish Oil Supplement MACRO S CAL- 355 PRO- 30G CARB- 25G FAT- 15G CAL- 327 PRO- 25G CARB- 50G FAT- 3G MEAL 6 BEFE BED 11PM - 2/3sp Casein or Whey or Protienx - 240mlAlmond Milk (coconut or non fat milk) - 2sp Ground Flaxseeds - Pinch Cinnamon - 2/3sp Casein or Whey or Protinex - 240ml Low fat Milk - 1sclice Bread with 1sp Peanut Butter MACRO S CAL- 355 PRO- 24G CARB- 7G FAT- 15G CAL- 310 PRO- 25G CARB- 30G FAT- 10G TOTAL CAL P- 203 C- 122 F- 70 CAL P- 144 C- 300 F- 34
3 TIME WKOUT DAYS NON WKOUT DAY WAKING UP 6:30AM PRE W/O 7:00AM DURING W/O 7:30-9:00 POST W/O 9:00AM MACRO S DETOX JUICE (Twice a week) PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk DURING W/O SUPPLEMENT (or No Supplement just water) - 1scoop Xtend - 750ml Cold Water (Mix it a cold water bottle and sip it through out the workout) POST W/O SUPPLEMENT - 1-2scoop Prostar Whey Protein - 240ml cold water or 1sp(200ml) Gatorade POST W/O WITHOUT SUPPLEMENT - 6 Boiled Egg Whites - 240ml Non fat milk CAL- 136 PRO- 34G CARB- 0G FAT- 0G MEAL 1 BREAKFAST 10AM - 1/2sp Whey - 1/2 cup Oats - 1sp Chia Seeds - 4 Boiled Egg Whites - 1sp Whey - 1 cup Oats MACRO S CAL- 322 PRO- 28G CARB- 30G FAT- 10G CAL- 379 PRO- 28G CARB- 60G FAT- 3G MEAL PM OMELETE - 6 Egg Whites - 1 Orange or Pear Or Apple BREAD OMELETE - 5 Egg Whites - 3 Slice Wheat Bread MACRO S CAL- 240 PRO- 24G CARB- 16G FAT- 0G CAL- 323 PRO- 24G CARB- 50G FAT- 3G MEAL 3 CHICKEN SALAD - 100g Grilled or boiled Chicken - 1cup Cucumber PANEER BHURJI - 80g Paneer - 2 Roti
4 LUNCH 3-4PM - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 1 Whole Egg - 20g Walnut - 1sp Vinegar - Avocado & Broccoli (option) - Non Fat Ranch (optional) - ½ Cucumber MACRO S CAL- 326 PRO- 25G CARB- 25G FAT- 14G CAL- 390 PRO- 20G CARB- 55G FAT- 10G MEAL 4 5-6PM BANANA PROTEIN - 1 Banana - 1sp Peanuts - 1sp Whey (or 2sp Protinex) OATS COOKIES & CHANNE - 1cup Dry Roasted Channe - 4 Oats Cookies (Britania) - 3 Egg Whites or ( ½sp Whey in Water) MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 353 PRO- 22G CARB- 55G FAT- 5G MEAL 5 DINNER 8-9PM VEGGIE BOWL with Chicken - ½cup Brown Rice - 80g Chicken Breast (or boiled) - ½ Chick Peas - ½ Green Bell Pepper - ½cup Cauliflower - 3sp Green Onion(or Red Onion) - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Fish Oil Supplement SCRAMBLED EGGS & RICE - 5 Egg Whites - 1cup Brown Rice (Make Scrambled Eggs then add cooked brown rice, little bit salt and pepper) - 1g Fish Oil Supplement MACRO S CAL- 355 PRO- 30G CARB- 25G FAT- 15G CAL- 327 PRO- 25G CARB- 50G FAT- 3G MEAL 6 BEFE BED 10-11PM - 2/3sp Casein or Whey or Protienx - 240mlAlmond Milk (coconut or non fat milk) - 2sp Ground Flaxseeds - Pinch Cinnamon - 2/3sp Casein or Whey or Protinex - 240ml Low fat Milk - 1sclice Bread with 1sp Peanut Butter MACRO S CAL- 355 PRO- 24G CARB- 7G FAT- 15G CAL- 310 PRO- 25G CARB- 30G FAT- 10G TOTAL CAL P- 203 C- 122 F- 70 CAL P- 144 C- 300 F- 34
5 TIME WKOUT DAYS NON WKOUT DAY WAKING UP DETOX JUICE (Twice a week) MEAL 1 BREAKFAST 8-9AM - 1sp Whey - 1/2 cup Oats - 1sp Chia Seeds - 1sp Whey (or 2sp Proteinx) - 1 cup Oats MACRO S CAL- 330 PRO- 30G CARB- 30G FAT- 10G CAL- 379 PRO- 28G CARB- 60G FAT- 3G MEAL PM PROTEIN DRINK - 1so Whey or Casein - 1 Orange or Pear Or Apple PEANUT BUTTER TOAST - 3slice Wheat Bread - 240ml Non fat Milk MACRO S CAL- 240 PRO- 25G CARB- 15G FAT- 0G CAL- 386 PRO- 24G CARB- 50G FAT- 10G MEAL 3 LUNCH 2-3PM BEAN SALAD - 1/2 Kidney Beans - 1cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 50g Paneer - 20g Walnut - 1sp Vinegar - Avocado & Broccoli (option) PANEER BHURJI - 80g Paneer - 2 Roti - ½ Cucumber MACRO S CAL- 315 PRO- 30G CARB- 15G FAT- 15G CAL- 390 PRO- 20G CARB- 55G FAT- 10G MEAL 4 4-5PM BANANA PROTEIN - 1 Banana - 1sp Peanuts - 1sp Whey (or 2sp Proteinx) OATS COOKIES & CHANNE - 1cup Dry Roasted Channe - 3 Oats Cookies (Britania) - 200ml Non Fat milk with 1sp Protinex MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 323 PRO- 22G CARB- 52G FAT- 4G PRE W/O 6PM PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water PRE W/O WITHOUT SUPPLEMENT
6 DURING W/O 6:30-7:30 POST W/O 7:30PM MACRO S - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk DURING W/O SUPPLEMENT (or No Supplement just water) - 1scoop Xtend - 750ml Cold Water (Mix it a cold water bottle and sip it through out the workout) POST W/O SUPPLEMENT - 1-2scoop Prostar Whey Protein - 240ml cold water or 1sp(200ml) Gatorade POST W/O WITHOUT SUPPLEMENT - 2sp Sugar Free Protinex - 240ml Non fat milk CAL- 136 PRO- 34G CARB- 0G FAT- 0G MEAL 5 DINNER 8:30-9PM VEGGIE BOWL with Soy Chunks - ½cup Brown Rice - 50g Soy Chunks - ½ Chic Peas - ½ Green Bell Pepper - ½cup Cauliflower - 3sp Green Onion - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Flaxseed Oil Supplement LENTIL & RICE - ½cup cooked Black Lentil - 1cup low fat yogurt - 1cup Brown Rice - 1g Flaxseed Oil Supplement MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 380 PRO- 24G CARB- 62G FAT- 4G MEAL 6 BEFE BED 11PM - 2/3sp Casein or Whey or Protienx - 240mlAlmond Milk (coconut or non fat milk) - 2sp Ground Flaxseeds - Pinch Cinnamon - 2/3sp Casein or Whey or Protinex - 240ml Low fat Milk - 1sclice Bread with 1sp Peanut Butter MACRO S CAL- 355 PRO- 24G CARB- 7G FAT- 15G CAL- 310 PRO- 25G CARB- 30G FAT- 10G TOTAL CAL P- 203 C- 127 F- 70 CAL P- 143 C- 309 F- 41
7 TIME WKOUT DAYS NON WKOUT DAY WAKING UP 6:30AM PRE W/O 7AM DURING W/O 7:30-9:00 POST W/O 9:00AM MACRO S DETOX JUICE (Twice a week) PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk DURING W/O SUPPLEMENT (or No Supplement just water) - 1scoop Xtend - 750ml Cold Water (Mix it a cold water bottle and sip it through out the workout) POST W/O SUPPLEMENT - 1-2scoop Prostar Whey Protein - 240ml cold water or 1sp(200ml) Gatorade POST W/O WITHOUT SUPPLEMENT - 2sp Sugar Free Protinex - 240ml Non fat milk CAL- 136 PRO- 34G CARB- 0G FAT- 0G MEAL 1 BREAKFAST 10AM - 1sp Whey - 1/2 cup Oats - 1sp Chia Seeds - 1sp Whey (or 2sp Proteinx) - 1 cup Oats MACRO S CAL- 330 PRO- 30G CARB- 30G FAT- 10G CAL- 379 PRO- 28G CARB- 60G FAT- 3G MEAL PM PROTEIN DRINK - 1so Whey or Casein - 1 Orange or Pear Or Apple PEANUT BUTTER TOAST - 3slice Wheat Bread - 240ml Non fat Milk MACRO S CAL- 240 PRO- 25G CARB- 15G FAT- 0G CAL- 386 PRO- 24G CARB- 50G FAT- 10G MEAL 3 BEAN SALAD - 1/2 Kidney Beans PANEER BHURJI - 80g Paneer
8 LUNCH 3-4PM - 1cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 50g Paneer - 20g Walnut - 1sp Vinegar - Avocado & Broccoli (option) - 2 Roti - ½ Cucumber MACRO S CAL- 315 PRO- 30G CARB- 15G FAT- 15G CAL- 390 PRO- 20G CARB- 55G FAT- 10G MEAL 4 5-6PM BANANA PROTEIN - 1 Banana - 1sp Peanuts - 1sp Whey (or 2sp Proteinx) OATS COOKIES & CHANNE - 1cup Dry Roasted Channe - 3 Oats Cookies (Britania) - 200ml Non Fat milk with 1sp Protinex MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 323 PRO- 22G CARB- 52G FAT- 4G MEAL 5 DINNER 7-8PM VEGGIE BOWL with Soy Chunks - ½cup Brown Rice - 50g Soy Chunks - ½ Chic Peas - ½ Green Bell Pepper - ½cup Cauliflower - 3sp Green Onion - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Flaxseed Oil Supplement LENTIL & RICE - ½cup cooked Black Lentil - 1cup low fat yogurt - 1cup Brown Rice - 1g Flaxseed Oil Supplement MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 380 PRO- 24G CARB- 62G FAT- 4G MEAL 6 BEFE BED 10PM - 2/3sp Casein or Whey or Protienx - 240mlAlmond Milk (coconut or non fat milk) - 2sp Ground Flaxseeds - Pinch Cinnamon - 2/3sp Casein or Whey or Protinex - 240ml Low fat Milk - 1sclice Bread with 1sp Peanut Butter MACRO S CAL- 355 PRO- 24G CARB- 7G FAT- 15G CAL- 310 PRO- 25G CARB- 30G FAT- 10G TOTAL CAL P- 203 C- 127 F- 70 CAL P- 143 C- 309 F- 41 INFMATION: Watch all the Nutrition Videos on Health and Fitness Channel Adjust your meal timings according to your wake-up and sleep cycle Use cooking spray instead of oil Cook meals in the morning if you are going to work Keep protein bar with you incase you skip the meal
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